A) Find a heavy single back squat in 25 minutes. If you find it early, drop to 70% of 1RM and do 1 set of max reps.
B) 3x3 minutes on 90 seconds off
Buy in with 2 rounds of:
20 lateral bar hops - 15 air squats - 10 push press (115/75lb)
Then max calorie row in remaining time
*Scaling options: (95/65lb or 75/55lb), hops over a db, reduce buy in reps to 15-10-6 if not getting enough time for row.